Format of the session

The format of the session refers to how the coach structures the content. For example, a circuit training session is structured differently to a gym-based hypertrophy session where all the sets and repetitions in one exercise are completed before moving onto the next. There is no set training session format that must be used, and many different formats can be used to target the various components of fitness successfully. For example, the following are two different session formats both target upper body hypertrophy.

Session 1 below consists of three pairs of exercises or supersets. In this instance a set of bench press is followed by a set of lat pulldowns and this is repeated until the four sets have been completed.

Session 2 below consists of the same exercises, but all sets and reps of each exercise are completed before moving onto the next exercise except for the curls and triceps skull crushers superset at the end of the session. The two differing session formats are perfectly valid ways to organise a session for effective hypertrophy.